Four or more slices of whole wheat bread, cornmeal, cornbread, or tortillas.

A piece of citrus fruit or glass of juice of lemon, lime, orange, tomato, or grapefruit.

Three pats of butter or healthy oils.

Other fruits and vegetables.

Also include in your diet:

A serving of whole grain cereal such as oatmeal or granola.

A yellow or orange-colored fruit or vegetable five times a week.

Liver once a week. (if you like it)

Whole baked potato three times a week.

Plenty of fluids, water, juice etc.

Salt food to taste for a safe increase in blood volume.

You may substitute proteins if you wish, being sure your proteins are complete,
and that you get approximately 100 grams per day, If you substitute, also be sure
all the elements necessary for a well balanced diet are available every day.
PROTEIN COUNTER

Dairy Products

Item

Serving

Amount

Milk

1 C

8g

Cheddar/Swiss

1 oz

7g

Processed Cheese

1 oz

6g

Cottage Cheese

1/2 C

12g

Ice Cream

1 C

6g

Yogurt

1 C

7g

Butter

1 tbsp

0.1g

Fish

Item

Serving

Amount

Haddock

3 oz

16g

Salmon

3 oz

17g

Halibut

3 1/2 oz

26g

Cereals

Item

Serving

Amount

Cheerios

1 1/4 C

3.8g

Granola

1 1/4 C

4g

Shredded Wheat

2/3 C

3g

Wheat Germ

1 Tbsp

2g

Beans

Item

Serving

Amount

PintoBeans

1/2 C

7g

Navy Beans

1/2 C

7g

Kidney Beans

1/2 C

7g

Vegetables

Item

Serving

Amount

Carrot

1

0.6g

Celery

1 lg. stalk

0.3g

Lettuce

1/2 C

0.3g

Cucumber

1/8 lb

0.2g

Tomato

1

1g

Spinach

1/4 C

1g

Cabbage

1/2 C cooked

1.2g

Green Beans

1/2 C

0.8g

Soups

Item

Serving

Amount

Vegetable Soup

1 C

3g

Beef Broth

1 C

5g

Chicken Noodle

1 C

3.4g

Chili & Beans

1 C

18g

Meats

Item

Serving

Amount

Bologna

1 oz

3.8g

Beef

3 oz

20g

Chicken

3 oz

25g

Egg

1

6g

Hot Dog

1

7g

Turkey

3 oz

27g

Pork

3 oz

21g

Liver

3 1/2 oz

26g

Carbohydrates

Item

Serving

Amount

Potato

1 medium

2g

Rice

1 C

6g

Corn

1 C

5g

Noodles

1 C

6g

Sweet Potato

1 medium

2g

Bread

1 slice

2g

Crackers

4 saltines

1g

Doritos

9/16 oz

1g

Fritos

1 oz

2g

Potato Chips

16 pcs

0.8g

Tortillas

1

1.2g

Nuts

Item

Serving

Amount

Peanut Butter

1 Tbsp

4g

Peanuts

1/4 C

9g

Walnuts

1/4 C

6g

Fruit & Juice

Item

Serving

Amount

Apple

1 medium

0.3g

Orange

1 medium

1.6g

Peach

1 medium

0.6g

Cantaloupe

¼

1g

Vegetable Juice

4 oz

1g

Grape Juice

4 oz

0.3g

Orange Juice

1/2 C

1g

Sugar foods

Item

Serving

Amount

Colas

1 can

0g

White Sugar

1 C

0g

Caramels

1 C

0g

Resource information for this worksheet:
Nutrition during Pregnancy and Lactation from California Department
of Health,
Husband-Coached Childbirth by Robert Bradley, M.D., Marjie Hathaway, Jay Hathaway, James Hathaway
Nourishing Your
Unborn Child by Phyllis Williams.
What every Pregnant Woman Should Know by Gail Brewer.
Composition of Foods United States Department of Agriculture.
See the video Dr. Brewer's Pregnancy Nutrition Program with Tom Brewer,
M.D.

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